Craving a delicious and satisfying meal that won’t break the bank? These Baked Falafel Bowls with Yogurt Sauce are a perfect example of a healthy budget meal you can easily make at home. You’ll love the crispy falafel paired with fresh veggies and a creamy, tangy sauce.
Key Ingredients & Substitutions:
- Chickpeas: Canned chickpeas are convenient, but you can use dried chickpeas soaked overnight and cooked.
- Fresh Herbs: Parsley and cilantro add amazing flavor. You can use one or the other if preferred.
- Greek Yogurt: Plain yogurt works well, or a non-dairy yogurt for a vegan option.
- Tahini: Essential for the yogurt sauce, but a drizzle of olive oil can be a substitute for flavor if you don’t have it.
- Pita Bread/Rice: Serve with warm pita bread, fluffy rice, or even a simple salad.
Ingredients:
For the Falafel:
- 1 (15-ounce) can chickpeas, rinsed and drained
- 1/2 cup fresh parsley, chopped
- 1/4 cup fresh cilantro, chopped
- 2 cloves garlic, minced
- 1/4 cup whole wheat flour
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/4 teaspoon cayenne pepper (optional)
- Salt and black pepper to taste
- 2 tablespoons olive oil, plus more for baking
For the Yogurt Sauce:
- 1 cup plain Greek yogurt
- 1 tablespoon tahini
- 1 tablespoon lemon juice
- 1 clove garlic, minced
- Salt and black pepper to taste
- 2 tablespoons water (or more, for desired consistency)
For Serving:
- Pita bread or cooked rice
- Chopped cucumber
- Diced tomatoes
- Shredded lettuce or mixed greens
- Red onion, thinly sliced
How Much Time Will You Need?
- Total Time: 45 minutes
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Servings: 4
- Calories per serving: Approximately 450-500 (depending on serving choices)
- Tools Needed: Food processor, baking sheet, mixing bowls
Step-by-Step Instructions:
1. Prepare Your Falafel Mixture
In a food processor, combine the rinsed chickpeas, parsley, cilantro, minced garlic, whole wheat flour, cumin, coriander, cayenne pepper (if using), salt, and pepper. Pulse until the mixture is well combined but still has some texture, not completely smooth. Add 2 tablespoons of olive oil and pulse briefly again.
2. Form and Chill the Falafel
Scoop about 1.5 tablespoons of the mixture and gently form it into small patties or balls. Place them on a plate or baking sheet lined with parchment paper. For best results, chill the falafel for at least 15 minutes to help them hold their shape.
3. Bake the Falafel
Preheat your oven to 400°F (200°C). Lightly brush or spray the falafel with a little extra olive oil. Arrange them in a single layer on a baking sheet. Bake for 20-25 minutes, flipping halfway through, until golden brown and crispy.
4. Make the Yogurt Sauce
While the falafel bakes, prepare your creamy yogurt sauce. In a small bowl, whisk together the Greek yogurt, tahini, lemon juice, minced garlic, salt, and pepper. Add water a tablespoon at a time until you reach your desired drizzling consistency.
5. Assemble Your Bowls
Once the falafel is ready, it’s time to build your healthy budget meal bowls. Divide your pita bread or cooked rice among four serving bowls. Top with a generous portion of the baked falafel, chopped cucumber, diced tomatoes, shredded lettuce, and thinly sliced red onion. Drizzle generously with the tangy yogurt sauce.
Variation Ideas:
- Add pickled turnips or olives for extra tang.
- Include roasted vegetables like bell peppers or zucchini for more depth.
- Serve the falafel in warm whole wheat pita pockets instead of bowls.
- Spice it up with a sprinkle of red pepper flakes.
Storage Instructions:
Store leftover baked falafel and yogurt sauce separately in airtight containers in the refrigerator for up to 3-4 days. To reheat the falafel, warm them in a preheated oven at 350°F (175°C) for about 10-15 minutes, or until heated through and crispy.
Frequently Asked Questions (FAQ):
- Can I fry the falafel instead of baking? Yes, you can pan-fry them in about 1/2 inch of oil until golden brown.
- Is this recipe suitable for meal prep? Absolutely! You can bake the falafel and prepare the sauce ahead of time.
- What if I don’t have a food processor? You can finely mash the chickpeas with a fork and finely chop the herbs and garlic.
- Can I make this recipe gluten-free? Yes, simply substitute the whole wheat flour with an equal amount of gluten-free all-purpose flour or chickpea flour.
- How can I make this spicier? Add more cayenne pepper to the falafel mixture or a pinch of red pepper flakes to the yogurt sauce.
- What other toppings can I use? Try pickled red onions, fresh mint, or a sprinkle of za’atar.
